Ingredients
Scale
For this vibrant Mediterranean dish, you’ll need the following ingredients:
- 4 cod fillets (about 6 oz each, skinless): Cod is a mild, flaky fish that works perfectly with the fresh, flavorful tomato sauce. You can substitute with another firm white fish like halibut or snapper.
- 2 tablespoons olive oil: Olive oil adds richness and a subtle fruity flavor that brings everything together.
- 1 onion (chopped): The onion adds sweetness and depth to the tomato sauce base.
- 3 cloves garlic (minced): Garlic is a Mediterranean staple and infuses the sauce with flavor.
- 2 cups canned diced tomatoes (or fresh tomatoes, chopped): For that tangy, savory tomato base that forms the foundation of the sauce.
- 1 tablespoon tomato paste: Tomato paste deepens the tomato flavor and adds richness to the sauce.
- 1 teaspoon dried oregano: Oregano is one of the classic herbs in Mediterranean cuisine, adding an aromatic, earthy flavor.
- 1 teaspoon red pepper flakes: For a little kick. You can adjust the amount based on your spice tolerance.
- 1/2 cup fresh basil (chopped): Basil adds a fresh, slightly peppery flavor that brightens up the whole dish.
- Salt and pepper: To taste, for seasoning the fish and sauce.
- 1 tablespoon balsamic vinegar (optional): Adds a tangy depth and a little sweetness to balance the acidity of the tomatoes.
- Lemon wedges (for garnish): A squeeze of lemon adds a zesty freshness that complements the cod perfectly.
Instructions
- Prepare the Ingredients:
- Start by prepping your ingredients. Chop the onion and garlic, dice the tomatoes (if using fresh), and chop the basil. Set everything aside in bowls so you can easily grab them when you need them. Having everything ready to go makes the cooking process smoother and faster!
- Sear the Cod:
- Heat a large skillet over medium-high heat and add 1 tablespoon of olive oil.
- Once the oil is hot, season both sides of your cod fillets with salt, pepper, and a pinch of oregano. Place the fillets in the skillet and sear them for 3-4 minutes per side, or until golden brown and cooked through.
- Once the fish is seared, remove it from the skillet and set it aside on a plate. We’ll be adding it back in later!
- Make the Tomato Basil Sauce:
- In the same skillet, add the remaining tablespoon of olive oil and heat it over medium heat. Add the chopped onion and sauté for 3-4 minutes, until it softens and becomes translucent.
- Add the minced garlic and cook for another 30 seconds until fragrant. This is where all the magic happens—garlic and onion are the base of so many Mediterranean dishes!
- Add the Tomatoes and Simmer:
- Stir in the diced tomatoes (canned or fresh) and tomato paste. Add the dried oregano, red pepper flakes, and a pinch of salt and pepper. Let the sauce simmer for about 8-10 minutes, stirring occasionally, until it thickens and the flavors meld together.
- If the sauce gets too thick, you can add a splash of water or chicken broth to loosen it up. The goal is to have a thick but pourable sauce that’s perfect for spooning over the cod.
- Finish the Dish:
- Once the sauce is ready, return the pan-seared cod fillets to the skillet, nestling them into the sauce. Spoon some of the sauce over the fish to coat it evenly.
- Reduce the heat to low and cover the skillet. Let the cod simmer in the sauce for 3-4 minutes, or until it’s heated through and the flavors are well incorporated. The cod will soak up some of the delicious sauce, making every bite even more flavorful.
- Add Fresh Basil and Serve:
- Stir in the fresh basil and cook for an additional minute. The basil will release its fragrant oils, infusing the sauce with a fresh, aromatic flavor.
- Taste the sauce and adjust the seasoning if needed, adding a squeeze of balsamic vinegar if you want a bit more depth.
- Serve the cod with a generous spoonful of sauce on top, and garnish with fresh lemon wedges for an extra burst of flavor.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
Nutrition
- Serving Size: 4
- Calories: 350
- Fat: 20g
- Carbohydrates: 12g
- Protein: 30g